the paleo way with chef pete evans
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Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 2
Contents
INTRODUCTION 3
TOP TIPS FOR GOING PALEO 4
RECIPES - STARTERS
Paleo Nachos 10
Thai chickeN cakes 14
VieTNamese chickeN wiNgs 16
RECIPES – MAINS
Black PePPeR BeeF 18
shePheRd’s Pie 20
BuTTeR chickeN 22
RECIPES – SIDES
Raw RaiNBow Pad Thai 24
cauliFloweR Rice 26
cauliFloweR FRied Rice 28
RECIPES – MAINS
BaNaNa muFFiNs 30
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au3
my family is one of the greatest joys of my life and nourishing them
with delicious, nutritious food is a true pleasure and a responsibility
that i don’t take lightly. The eating habits that we teach our kids,
starting from when they first begin exploring solids through to their
teenage years, stay with them for life. it is so important that we help
to set them on the right path and show them how to make healthy
choices for themselves. This does not mean that mealtimes should
involve lecturing them on what they should or shouldn’t be eating,
nor does it mean forcing your kids to eat foods they don’t want to.
Food should be a celebration – something that brings people and
families together.
one of the best ways to encourage an interest in food and health is
to get your kids involved in preparing meals and to make it fun. my
daughters chilli and indii often help in the kitchen and always set
the table, then we all sit down together and enjoy both the food and
conversation. making mealtimes a positive experience for the whole
family is relatively easy to do and is a great first step in fostering
healthy eating habits.
when it comes to what kind of food you should put on the table, i
believe the best way to eat well and feel good is the ‘paleo’ way. it’s
a beautifully simple style of eating that accentuates what i call ‘real’
food – unprocessed foods that are in their natural state, such as
vegetables (especially non-starchy green veggies), high-quality lean
meats, sustainable seafood, eggs, nuts and seeds. These are foods
that our bodies are able to digest easily and a diet based around
them provides us with optimal nutrition at any age or stage in life.
INTRODUCTION
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 4
EAT MORE vEGGIES!
eating paleo is all about eating foods that are rich with nutrients – and
veggies are nutritional powerhouses so, with the exception of starchy
vegetables like potatoes, you can pretty much eat as much of these
as you want. leafy green vegetables, like kale, are particularly great, as
they contain iron, calcium and lots of different vitamins, and also have
anti-oxidant properties.
COOk yOUR OwN FOOD
when you cook your own meals, you know exactly what you are eating
and you know that there aren’t any hidden surprises. i nearly always
pack my own food for work, or when i travel on a plane, and i love to
make breakfast, lunch and dinner whenever i can at home. Freezing
soups and stocks for use later on and also eating leftovers for breakfast
the next day is a great way to cook your own food when you don’t have
very much time.
TOP TIPS FOR GOING PALEO
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so, if you are thinking about going paleo, here are some tips to get you started.
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au5
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TRy REPLACING GRAINS AND LEGUMES wITh hEALThIER OPTIONS
many people have trouble digesting cereal grains (such as wheat, rye
and barley), while proteins such as gluten that are found in lots of grains,
are a really common source of allergies. a paleo style diet recommends
cutting out grains and legumes in order to improve the health of your gut
bacteria, which research is starting to show can affect many aspects of
your health. legumes are also difficult for us to digest and they contain
high levels of lectins and phytic acid, which can interfere with our
absorption of essentials minerals and nutrients, so i avoid eating them.
cutting out grains and legumes from your diet might seem daunting but
it isn’t as hard as you think and i have heaps of suggestions to help you –
replacing rice with cauliflower rice; making chia seed porridge instead of
regular oat porridge; and enjoy muesli made on nuts and seeds instead
of cereal are just a few.
kNOw yOUR OILS
when i cook, i prefer to use unrefined fats, such as coconut oil, ghee,
duck fat or tallow. They are generally quite high in saturated fats, which
used to be thought of as the enemy. Research now shows, however,
that eating a moderate amount of saturated fats is good for us. i don’t
use not to use vegetable, soybean, safflower, sunflower, corn, rice bran,
cottonseed and canola oils as they are prone to rancidity, are highly
processed and are high in omega-6 polyunsaturated fatty acids, which
can be harmful when consumed in excess. olive oils are great in salad
dressings but should not be used for cooking with as they have a low
smoke point, and the beneficial compounds in the oil start to degrade
and potentially harming compounds form.
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 6
AvOID REFINED SUGARS
sugar is added to so many processed foods these days that many
people have no idea how much sugar they and their families consume
on a daily basis. eating too much sugar increases your risk of weight
gain, diabetes, cardiovascular disease and cancer. excess sugar is also
believed to age the body and cause wrinkles, and can contribute to
digestive problems. For the reason, i avoid refined sugar altogether, and
only occasionally use small amounts of unrefined sweeteners, such as
maple syrup and honey. i feel much better for it, have more energy and
never get the 3pm slump that i used to when i ate sweet things.
ENjOy A MODERATE AMOUNT OF FRUIT
some people assume that transitioning to a paleo way of eating
means cutting out fruit altogether, but this is not the case. i enjoy fruit
in moderate amounts (up to two serves a day), especially bananas,
watermelon, green apples and berries (these are particularly great as
they are high in antioxidants). Fresh juices are also fine occasionally –
just make sure you go for a juice with lots of veggies as well as fruit in
order to minimise the level of fructose.
DRINk MORE wATER
our bodies are 75% water so it makes sense that we need to drink lots
of it! i always drink 2 glasses of water when i first wake up. dehydration
is often mistaken for hunger, so next time you are hungry try having a
glass or two of water first and see how you feel afterwards.
and by replacing unhealthy beverages like soft drinks and coffee with
water you will already be on your way to better health.
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Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au7
EAT ORGANIC
organic produce is free from chemicals, pesticides and other
contaminants. i believe it is better for our bodies and the environment,
and let’s not forget the fact that it is just so darn delicious! Farmers
markets are fabulous places to stock up on organic produce, direct from
the farmer. Take the kids along and get them involved in choosing your
veggies for the week – you might even discover new ingredients that
you’ve never used before. i realise that organic produce isn’t as readily
available or as affordable as conventional produce, so if what you’re
after sometimes isn’t available, don’t be too hard on yourself if you have
to choose the non-organic alternative.
BUy ThE BEST qUALITy MEAT yOU CAN AFFORD
i believe in sourcing organic and ethically raised animal products, both
to avoid cruelty to animals and to eat better quality meat that is free of
hormones and antibiotics. This meat will also be more tender and taste
better. when shopping for organic meat ensure that it is certified. look
for labels like ‘australian certified organic’ or ‘usda organic’.
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Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 8
The paleo way makes sense because it focuses on
maximising the nutrients you are getting out of your food.
For example, choosing a nut and seed based bread, packed
with protein, fibre, omega-3 fatty acids and iron, rather than
fluffy white bread that is high in carbohydrates and contains
very little else that will nourish you. Because you can eat a
moderate amount of healthy fats (in avocados, macadamias
and coconut oil, for example), high-quality protein, and as
many fibre-filled veggies as you want, following the paleo
way of eating doesn’t leave you hungry. in fact, many people
feel more satisfied than ever after transitioning to a paleo
diet and this means that they are more likely to continue
with it. on top of this, cutting out refined sugar will help to
avoid both spikes in blood glucose levels and the fatigue you
get from sugar crashes.
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au9
To put it simply,
transitioning to a paleo
way of eating will leave
you feeling amazing.
Cheers.
PETE EvANSwww.peteevanschef.com
Keep cooking for life with
Love and Laughter!
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 10
i cooked this recently with the kids and i
am proud to say we now have a new family
favourite that is requested on a regular
basis!
it is grain-, dairy- and legume-free, which
ticks all the boxes for me, and is full of top-
quality protein, fats and vegetables.
and the best news is that it is super bloody
delicious. Try adding 50 g of minced
liver or heart to the spicy beef recipe for
a nutritional boost. i’m sure once you try
this, you will be in nacho heaven. leftovers
are awesome to pack for lunch the next
day, so triple the recipe for the mince and
guacamole. keep the sweet potato chips
separate in the lunchbox so they stay crisp.
INGREDIENTS
● 1 large sweet potato, very thinly sliced
using a mandoline
● 3–4 tablespoons coconut oil, melted
● sea salt
● cashew cheese (see recipe below), to
serve (optional)
SPICy MExICAN BEEF
● 2 tablespoons coconut oil or other
good-quality fat
● 1 onion, finely chopped
● 2 garlic cloves, finely chopped
● 1 long red chilli, deseeded and chopped
● 500 g beef mince
● 1 teaspoon smoked paprika
● 1 teaspoon ground cumin
● ½ teaspoon ground coriander
● 1 ½ tablespoons tomato paste
● 1 x 400 g can diced tomatoes
● freshly ground black pepper
TOMATO SALSA
● 2 tomatoes, deseeded and diced
● ½ red onion, finely diced
● 2 tablespoons chopped coriander
leaves, plus extra coriander
● leaves to serve
● 2 tablespoons lime juice
● 2 tablespoons extra-virgin olive oil
GUACAMOLE
● 1 ripe avocado, mashed or diced
● 1 garlic clove, finely diced
● 1 tablespoon lime juice
● ½ teaspoon chilli flakes (optional)
● 1 tablespoon extra-virgin olive oil
1. Preheat the oven to 200°c. line two
large baking trays with baking paper.
2. Place the sweet potato in a bowl and
drizzle over the coconut oil.
PALEO NAChOS
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 12
3. Toss to coat, then spread the sweet
potato onto the trays in a single layer.
Bake for 5 minutes, then flip the sweet
potato over and return to the oven for
about 2 minutes, or until golden and
crispy. season with salt.
4. To make the spicy mexican beef,
heat the oil or fat in a frying pan over
medium–high heat.
5. add the onion and cook for 5 minutes
until translucent.
6. stir in the garlic and chilli and cook for
1 minute until fragrant.
7. add the beef and cook, stirring with a
wooden spoon to break up any lumps,
for 5 minutes until browned.
8. add the spices and tomato paste and
cook for 1 minute, then mix in the
tomatoes.
9. Reduce the heat to low and simmer
for 10–12 minutes. season with salt
and pepper.
10. To make the tomato salsa, place all
the ingredients in a bowl and mix.
season with salt and pepper.
11. To make the guacamole, place all the
ingredients in a bowl and mix well.
season with salt and pepper.
12. To assemble the nachos, place the
sweet potato chips on a platter or on
serving plates, then top with the spicy
beef, salsa and guacamole. garnish
with the extra coriander leaves and
serve with some cashew cheese, if
you like.
SERvES: 4 – 6
Paleo Nachos (con’d)
cashew cheeseINGREDIENTS
● 155g cashews
● 2 teaspoons lemon juice
● 1/2 teaspoon himalayan salt or
sea salt
● Pinch of freshly ground black
pepper
DIRECTIONS
● soak the cashews in 750 ml of
water for at least 1 hour – 4 hours.
drain and rinse well.
● Place the cashews in a food
processor; add the lemon juice,
salt and pepper and pulse for a
minute to combine.
● add 60 ml (1/4 cup) of water and
continue to process until smooth.
● can be stored in the fridge for 5 –
7 days
Makes 200g (1 cup)
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 14
i have been lucky enough to spend some time
with michele chevalley hedge, who strongly
promotes a better future for the coming
generations by encouraging parents to cook
nutrient dense foods for their kids. michele
showed me a recipe that she likes to cook
for her children and it has become a family
favourite in our house as well. we have used
chicken but you could substitute turkey, fish, seafood, pork, lamb, beef or pretty much any
other animal protein that you love. always
remember to serve these with raw or cooked
vegetables and some fermented vegetables.
INGREDIENTS
ChICkEN CAkES
● 500 g chicken thigh fillets, cut into
pieces
● 2 garlic cloves, chopped
● 1 large handful of baby spinach leaves
● 2 teaspoons fish sauce
● ½ teaspoon ground turmeric
● 3 tablespoons coconut cream
● 1 teaspoon finely grated ginger
TO SERvE
● 4 iceberg lettuce leaves, trimmed into
cups
● 1 avocado, sliced
● ½ lebanese cucumber, sliced
● 1 small handful of coriander leaves
● 1 lime, halved
DIRECTIONS
1. Preheat the oven to 180°c and lightly
grease an 8-cup muffin tin with
coconut oil.
2. Place the chicken, garlic, spinach, fish
sauce, turmeric, coconut cream and
ginger in a food processor and pulse a
few times until finely chopped.
3. spoon the chicken mixture evenly
into the prepared tin, then bake for 12
minutes, or until cooked through.
4. cool slightly for 5 minutes before
turning out. The chicken cakes will
release a little bit of liquid when
cooked, so drain off the liquid before
you remove them from the tin.
5. arrange the lettuce cups on a large
platter or serving plates. Place two
chicken cakes inside each cup, along
with some avocado, cucumber and
coriander, and squeeze over some
lime juice.
SERvES: 4
ThAI ChICkEN CAkES
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 16
when i was a kid, i loved it when my mum
made chicken wings – i always enjoyed
sitting at the table and nibbling the meat
around the bones. From my experience,
most kids love finger foods, so this is a
great dish to try making for them. simply
reduce or even omit the chilli, depending
on what your kids are used to. and if you
don’t want to miss out on the chilli kick,
simply have some kimchi or sriracha on
the side for yourself. You could also use
chicken drumsticks or marylands for this
if you wanted something a little less fiddly.
serve with a big cucumber salad or some
sautéed asian greens. and if you have any
wings left over, why not remove the meat
and add it to some cauliflower fried rice,
pop it in a chicken bone broth with some
greens, or just add it to some scrambled
eggs for breaky.
INGREDIENTS
● 2 tablespoons tamari or coconut
aminos
● 2 tablespoons coconut oil or other
good-quality fat, melted
● 1 tablespoon fish sauce
● 2 teaspoons honey (optional)
● 4 garlic cloves, crushed
● 2 spring onions, finely chopped
● 1 teaspoon dried chilli flakes
● 1⁄2 teaspoon Chinese five spice
● 12 chicken wings
● 1 small handful of mixed Thai
basil leaves, coriander leaves and
Vietnamese mint leaves
FRIED ShALLOTS AND ChILLIES
● 250 ml (1 cup) coconut oil 4 French
shallots, finely sliced
● 2 long red chillies, thinly sliced
DIRECTIONS
1. To make the marinade, combine the
tamari or coconut aminos, oil or fat, fish sauce, honey (if using), garlic, spring
onion, chilli flakes and Chinese five spice in a large bowl and whisk well.
2. add the chicken wings to the
marinade and turn until the chicken is
well coated. cover and refrigerate for
at least 1 hour, or ideally overnight.
3. Preheat the oven to 200°c.
4. Transfer the wings to a baking tray,
spread out in an even layer, then
roast, turning occasionally, for 25–30
minutes until the chicken is golden
and cooked through.
5. meanwhile, to make the fried shallots,
melt the oil or fat in a small saucepan
over medium heat. add the shallots
and cook for 2–3 minutes until golden.
Remove the shallots with a slotted
spoon and drain on paper towel.
vIETNAMESE ChICkEN wINGS
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au17
6. To make the fried chillies, add the
sliced chilli to the same coconut oil
and cook for a few minutes, or until
the chilli starts to turn a light golden.
Remove with a slotted spoon and
drain on paper towel. (The coconut
oil will have taken on a lovely flavour
from the shallots and chilli. You can
re-use it for sautéing vegetables or
cooking meat, chicken or fish.)
7. arrange the chicken wings on a
serving platter and sprinkle with
the asian herbs and as many fried
shallots and chillies as desired. any
leftover fried shallots or chillies can
be stored in an airtight container for
up to 1 week.
SERvES: 4
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 18
my family loves a chinese stir-fry as a mid-
week cook up. and the best news about my
black pepper beef is that it takes only 20
minutes to get it on the table. The amount
of crushed black pepper used here may
seem like a lot, but it is actually the star of
this dish, so don’t skimp on it.
INGREDIENTS
● 1 kg beef eye fillet or sirloin, cut into 2
cm cubes
● 3 tablespoons coconut oil or good-
quality animal fat
● 4 spring onions, green and white parts
separated and chopped
● 3 garlic cloves, finely chopped
● 1 red capsicum, roughly chopped
● 1 choy sum, roughly chopped
● 2½ teaspoons black peppercorns,
finely crushed
● 3 tablespoons honey
● 2 teaspoons apple cider vinegar
● 4 tablespoons tamari
● 4 tablespoons chicken bone broth or
water
● 1 teaspoon sesame oil
● 2 teaspoons grated ginger
● 2 tablespoons tapioca flour, mixed with
2 tablespoons cold water
● 2 carrots, spiralised into thin noodles
● 2 zucchini, spiralised into thin noodles
DIRECTIONS
1. heat a wok or large, deep frying pan
over high heat until it just begins to
smoke. add 2 tablespoons of coconut
oil or fat and swirl around the pan.
2. Tip in the beef, in batches, and stir-
fry until browned, about 2–3 minutes,
then remove from the pan.
3. melt the remaining coconut oil or
fat in the pan and reduce the heat to
medium–high. add the white part of
the spring onion, the garlic, capsicum
and choy sum and stir-fry for 2
minutes until just tender.
4. sprinkle on the pepper and cook for
10 seconds until fragrant, then mix
in the honey, vinegar, tamari, broth or
water, sesame oil, ginger and tapioca
paste and bring to the boil.
5. add the carrot noodles and cook for
another minute.
6. Return the beef to the pan and toss
with the sauce and veggies.
7. add the zucchini noodles and the
remaining spring onion, gently toss
and cook for 1 minute until heated
through.
8. Place on a large platter or individual
plates and serve.
SERvES: 4
BLACk PEPPER BEEF
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 20
This shepherd’s pie is probably not that
different to the one that your grandmother
might have made – except that i have
swapped the potato for cauliflower. This
is the kind of real food that people used
to eat – and the return to wholesome,
unprocessed food is the basis of the paleo
lifestyle. our great grandparents probably
would have also put livers, hearts, marrow
or brains in there – please try adding one
of these if you’re feeling brave! offal is so
nutrient dense and you may find that you
love the flavour!
INGREDIENTS
● 2 tablespoons coconut oil or other
good-quality fat
● 1 teaspoon ground cumin
● 1 onion, diced
● 4 garlic cloves, crushed
● 2 celery stalks, diced
● 2 carrots, diced
● 600 g beef or lamb mince
● 2 lamb brains, soaked in cold water
with 1 teaspoon salt for 1 hour, rinsed
well and finely chopped (optional)
● 2 tablespoons tomato paste
● 1 teaspoon chopped thyme leaves
● 4 tablespoons dry red wine (such as
shiraz) (optional)
● 375 ml Beef or chicken Bone Broth
● sea salt and freshly ground black
pepper
● 3 tablespoons roughly chopped flat-
leaf parsley leaves
CAULIFLOwER PUREE
1. 1 large head of cauliflower (about 1.3
kg), chopped into florets
2. 2 tablespoons coconut oil, melted
3. sea salt and freshly ground black
pepper
4. To make the cauliflower puree, fill a
large saucepan with water and bring
to the boil, then add the cauliflower
and cook until tender, about 10
minutes. drain in a colander and set
aside to cool slightly. Place the cooled
cauliflower in a food processor and
process until smooth. add the oil
and puree, then season with salt and
pepper.
5. Preheat the oven to 180°c.
6. heat the oil or fat in a large, deep
frying pan over medium–high heat.
add the cumin, onion, garlic, celery
and carrot and cook for 5 minutes, or
until the vegetables are softened and
beginning to brown.
7. add the mince and brains (if using)
and cook, stirring to break up any
lumps, until browned.
ShEPhERD’S PIE
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au21
8. add the tomato paste and thyme
and cook for 1 minute, then pour in
the wine (if using) and bone broth
and simmer for 10 minutes, stirring
occasionally.
9. season with salt and pepper.
10. To assemble, spread the meat mixture
into the base of an ovenproof dish
and level with a spoon. cover with the
cauliflower puree and smooth the top
out evenly.
11. Bake for 30 minutes, or until the top
is lightly golden. sprinkle with the
parsley and serve with a fresh salad
of your choice.
SERvES: 6
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 22
The paleo way of life is not meant to
be restrictive, as you can see from this
lovely butter chicken recipe. all the
nasties have been replaced with good-
quality ingredients that make it as good,
if not better, than the original. i prefer
chicken thighs for their superior flavour
and tenderness. and be adventurous with
your vegetable component. Try eggplant,
okra, zucchini, asparagus, pumpkin, sweet
potato and asian water spinach. The rice
has been replaced with cauliflower ‘rice’
but broccoli ‘rice’ is also a big hit or try a
mixture of both.
INGREDIENTS
● 4 tablespoons coconut oil
● 1 large onion, diced
● 4 garlic cloves, crushed
● 2 teaspoons garam masala
● 1 teaspoon ground cardamom
● 1 teaspoon ground coriander
● 1 teaspoon ground ginger
● 1 teaspoon ground cumin
● ½ teaspoon paprika
● 1–2 pinches of cayenne pepper
(optional)
● 1 teaspoon ground turmeric
● 3 tablespoons tomato paste
● 1 teaspoon sea salt
● 2 tablespoons lemon juice
● 1 x 400 ml can coconut cream
● 700 g chicken thigh fillets, cut into
bite-sized pieces
● coriander leaves, to serve
● cauliflower Rice (see recipe), to serve
1. heat 4 tablespoons of the coconut
oil in a large saucepan over medium
heat.
2. add the onion and sauté for 4 minutes
until translucent.
3. Turn the heat down to low and stir in
the garlic and spices.
4. add the tomato paste and cook for 1
minute.
5. add the salt, lemon juice, coconut
cream and mix well.
6. Turn the heat up to medium and bring
the sauce to a simmer.
7. add the chicken and stir until well
coated with the sauce. c
8. over the pan with a lid and cook,
stirring occasionally, for 20–25
minutes, or until the chicken is cooked
through and the sauce has thickened.
9. garnish with the coriander and serve
with the cauliflower rice.
SERvES: 4
BUTTER ChICkEN
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 24
if there is one dish in this book that i urge
you to try, it has to be this one. This salad
has everything – colour, texture, aroma,
simplicity and, of course, flavour. it’s really
important to include some vegetables as
part of every meal. of course, gorgeous
salads like this are a great way of doing this,
but if i am really short of time, i just grab a
whole carrot, cucumber or even fennel bulb
and stick it on my plate with a drizzle of raw
apple cider vinegar or sauerkraut juice to
accompany my main meal and off we go.
INGREDIENTS
● 1 large carrot
● 1 large zucchini
● 1 red capsicum, deseeded, finely sliced
into long thin strips
● 1/8 red cabbage, finely shredded
● 2 long red chillies, deseeded and finely
sliced lengthways
● 2 spring onions, cut into 5-cm batons
and finely sliced lengthways
● 50 g (1⁄3 cup) cashew or macadamia nuts (activated if possible), chopped
● sesame seeds, toasted, to serve
● coriander leaves, to serve
● 1 lime, cut into quarters, to serve
DRESSING
● 3 tablespoons almond butter
● 3 tablespoons lime juice
● 2 ½ tablespoons tamari or coconut
aminos
● 1 teaspoon fish sauce
● 3 teaspoons honey (optional)
● 1 teaspoon sesame oil
● 1 ½ teaspoons finely grated ginger
● 1 garlic clove, crushed
DIRECTIONS
● To make the dressing, place all the
ingredients and 3 tablespoons of water
in a bowl and mix until combined. set
aside until needed.
● use a vegetable peeler to shave the
carrot and zucchini lengthways (or you
can finely slice with a sharp knife). cut
each slice lengthways again into thin,
noodle-like strips.
● Place the carrot, zucchini, capsicum,
cabbage, chilli and spring onion in a
large bowl, pour on the dressing and
gently toss through with your hands
to combine. allow to stand for 10–15
minutes before serving so that the
veggies absorb the lovely dressing.
● Transfer the pad Thai to serving bowls,
sprinkle with the nuts, sesame seeds
and coriander leaves and serve with
the lime wedges on the side.
SERvES: 2
RAw RAINBOw PAD ThAI
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 26
SERvES: 4 – 6
● Yield:
● Preparation time: 5 minutes
● Cooking time: 6 minutes
● Difficulty: simple
● Course: side
● Cuisine: contemporary
● Allergens:
INGREDIENTS
● 1 cauliflower, florets and stalk roughly
chopped
● 2 tablespoons coconut oil
● sea salt and freshly ground black
pepper
DIRECTIONS
Place the cauliflower in a food processor
and pulse into tiny, fine pieces that look
like rice.
Place the coconut oil in a large frying pan
over medium heat. add the cauliflower
and lightly cook for 4–6 minutes, or until
softened. season with salt and pepper and
serve.
CAULIFLOwER RICE
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 28
here is a play on the ever-popular fried
rice. instead of using bland, non-nutritional
white rice, i’ve replaced it with nutrient-rich,
flavoursome and healthy cauliflower, and
added all your favourite ingredients: tamari,
egg, green veg, herbs, ginger and garlic.
about a decade ago, molecular gastronomy
took the culinary world by storm. we saw
chefs changing the composition of food and
playing with our senses in the same way a
magician challenges our beliefs about what
is possible. one dish that gained notoriety
was cauliflower couscous – great for
anyone wishing to avoid grains and wheat.
isn’t it great that, unlike magicians, chefs
are happy to share their secrets?
INGREDIENTS
● 1 head of cauliflower, (about 1kg)
separated into florets
● 4 slices of bacon or ham, diced
● 4 free-range organic eggs, whisked
● 2 tablespoons coconut oil
● 1 onion, finely chopped
● 2 garlic cloves, finely chopped
● 200 g small raw prawns, shelled and
deveined
● 100 g shiitake or oyster mushrooms,
sliced
● 2.5 cm piece of ginger, finely grated
● 100 g okra, sliced
● 100 g Brussels sprouts, sliced
● 2 tablespoons tamari
● 50 g bean sprouts
● 2 spring onions, finely sliced
● 2 tablespoons chopped coriander
leaves
● 2 tablespoons chopped flat-leaf parsley
leaves
● 1 tablespoon chopped mint leaves
● sea salt and freshly ground white
pepper
● 1 – 2 long red chillies, sliced
● cultured kimchi, to serve
● Fish sauce, to serve
DIRECTIONS
1. Pulse the cauliflower in a food
processor until it resembles grains of
rice.
2. in a large frying pan or wok, fry the
bacon over high heat until crispy.
3. Remove and set aside.
4. Pour the eggs into the pan and tilt the
pan so that the egg covers the base.
cook for a few minutes, or until the
egg is set.
5. Remove, slice into thin strips and set
aside.
CAULIFLOwER FRIED RICE
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au29
6. heat the coconut oil in the pan
over high heat, add the onion and
garlic and cook for a few minutes,
or until softened. stir in the prawns,
mushrooms and ginger and cook for
another few minutes.
7. add the okra and Brussels sprouts
and cook for 1 minute.
8. add the cauliflower and cook for 2–3
minutes, or until tender.
9. add the bacon, egg, tamari, sprouts,
spring onion, herbs, chilli and some
salt and pepper and cook for 2
minutes, or until everything is heated
through and well combined.
10. serve with kimchi, and a splash of fish
sauce.
SERvES: 4 – 6
Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 30
in my teenage years, one of my first jobs as
an apprentice was working in a fancy cafe
and every day i made muffins for customers
to have with their coffee. Banana muffins
were one of my favourites, as they not
only had the most amazing flavor but were
always moist and well loved by the guests.
This version, my paleo take on the classic
banana muffin, will be equally as loved as
the ones i used to make 25 years ago.
INGREDIENTS
● 200 g (2 cups) almond meal
● 60 g tapioca flour
● 1 ½ teaspoons bicarbonate of soda
● ¼ teaspoon sea salt
● 115 g (1/2 cup) honey
● 3 tablespoons coconut oil, at room
temperature
● 1 teaspoon vanilla powder
● 3 large eggs, at room temperature
● 125 ml (1/2 cup) almond milk
● 4 ripe bananas
1. Preheat the oven to 180°c.
2. line a 12-cup muffin tin with paper
cases.
3. combine the almond meal, tapioca
flour, bicarbonate of soda and salt
in a bowl. use a fork to crush any
almond meal clumps, then mix to a
fine crumb.
4. using an electric mixer on medium
speed, beat the honey and oil for 2–4
minutes, or until creamy.
5. add the vanilla and eggs and continue
beating for a further 1–2 minutes until
well combined.
6. add the almond meal mixture and
beat to combine.
7. slowly mix in the almond milk with a
wooden spoon until just combined.
8. mash three of the bananas with a fork
and gently fold into the batter.
9. divide the batter between the paper
cases.
10. cut the remaining banana into 12
slices and place one on top of each
muffin.
11. Bake for 25 minutes, until the tops are
golden brown and a toothpick inserted
in the centre of a muffin comes out
clean.
12. Transfer the muffins to a wire rack
and allow to cool before serving.
13. store in an airtight container in the
fridge for up to 5 days, or in the
freezer for up to 3 months.
MAkES 12
BANANA MUFFINS
PETE EVANS HEALTHY EVERYDAY CHINDII COOKIE!introducing the all new nut free chindii
cookies – now available for you to
purchase from Rumbles Paleo.
● a snap of sesame infused
with shredded coconut and
australian honey
● light and aromatic with the spices of
cinnamon & ginger
● gluten, grain, dairy & NuT FRee!
PERFECT FOR:
● The kids lunch boxes
● a healthy, guilt free, afternoon pick me
up with your cuppa
● a pre or post workout snack
● Taking on your next adventure!
TO ENTER, SIMPLY DO THE fOLLOwINg:Like @rumblespaleo on Instagram
Take a selfie of you munching on your yummy Chindii cookie, or if you’re camera shy, photograph your Chindii in the location you’re eating it (e.g. your office, the park, the zoo, on the moon!).
share your photo on social media and hashtag with #rumblespaleo & #chindii
head to www.rumblespaleo.com.au to order today!
And enter our Selfie Comp
to Win monthly Chindii
prize pACkS!
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